I-Vitamin B yintoni efunekayo emzimbeni? IiVithamini B1, B2, B3, B5, B6, B9 apho umzimba ufunwa khona?

Isisombululo samavithamini kufuneka sisoloko sikhona ekudleni kwabantu. Oku kubaluleke kakhulu kuluntu lwanamhlanje, xa kunzima ukufumana imveliso engokwemvelo, kwaye abantu bekhulu lama-21 banomdla wokuhlala. Umntu kufuneka athathe amavithamini aneleyo, kuba umsebenzi wabantu abaninzi unxulumene nomsebenzi wokucinga, kwaye abanalo ixesha lomsebenzi. Ukongezelela, i-ecology ehluphekileyo inomdla kwiingxaki zempilo. Amavithamini angena emzimbeni ngamanani amancinci, kodwa impilo yabo ixhomekeke kubukhulu bawo kunye nomsebenzi wazo zonke izitho zawo.

I-Vitamin B yintoni efunekayo emzimbeni? Yimiphi imiphumo yokulahleka kwayo? Masifumane iimpendulo kule mibuzo kunye.

Ukufumanisa i-vitamin B

I-Vitamin B yintoni efunekayo emzimbeni? Ngaphambi kokuba uphendule lo mbuzo, makhe sithethe ngokufumana kwawo. Oku kwenzeka ngo-1912. Ukubonakala kovithamini B kungenxa yesazinzulu sasePoland uCasimir Funk. Emva kokufumanisa kwayo, kwaqulunqwa ukuba oku kuquka ukuxakeka kwezinto ezakhiweyo nge-molekliya ye-nitrogen. Iimithamini ze-nitrojeni ziyi-vithamini yeqela B, elowo linayo inombolo yalo. Kulowo nalowo ummeli weqela unempahla yakhe ebonakalayo, baninzi ngokufanayo.

Ukutya kwe-vitamine enzima kakhulu. Ukungabikho kwe-vitamin B kudla ngokudityaniswa nokutya okungalunganga.

Iipropati zeVithamini B

I-Vitamin B yintoni efunekayo emzimbeni? Umntu ufumana iimveliso ze-vitamin B kunye nokutya. Umzimba awuyi kufumana umthamo omkhulu kunokuba uyimfuneko. Ikhutshwe emzimbeni womntu kwinkqubo yokuzihlukanisa. Amasheya amavithamini kufuneka azaliswe ngokufanelekileyo. Abaninzi bajamelana nokungabikho kwamavithamini ale qela ngenxa yokusetyenziswa kakhulu kwe-caffeine, utywala, i-nicotine, i-sugars ecocekileyo. Kwiqela lomngcipheko ngabantu abangalandeli ukutya, abahambelani nemihla ngemihla, babe nemikhwa emibi. IiVithamini B ziyadityaniswa ngenxa yeziyobisi ezichasayo kunye nezichasene nesifo sofuba. Ngokukodwa abanesidingo ngabo bahlala bejamelene neemeko ezixinzelelekileyo. Iinkqubo zokwenziwa kwe-synthesis ziphulwa kwizilonda, i-gastritis, i-colitis.

Injongo ephambili

I-Vitamin B yintoni efunekayo emzimbeni? Uthatha inxaxheba kwimetabolism yabantu. Iivithamini ze-B zenza ukuba kusebenze ngokuqhelekileyo kwinkqubo yesantya, ukukhula nokuphuhliswa kweeseli. Ndiyabulela, imisipha yomsebenzi, utshintsho lwamandla lwenzeka, izondlo zixutywa, iinwele zikhula kwaye aziyeki. Baphinde badlale indima ebalulekileyo ekubunjweni komzimba.

I-Vitamin B Yintoni umzimba? Kubalulekile kubantu abaneengxaki ezingqondweni nangengqondo, iingxaki ezixinzelelekileyo, abo balibale ngokutya okufanelekileyo. Ukuyithatha, siyalumkisa ngezifo zentliziyo.

Ukuba kukho ukungabikho kwamavithamini e-B, kuya kuba neengxaki kwesikhumba, ukunyuka kweenwele ezicothayo.

Iqela lamavithamini B liquka izinto ezininzi. Bonke benza imisebenzi eyahlukileyo kwaye banomdla kwimpilo evamile yomntu. Nangona kunjalo, akufanele baxhatshazwe. Kufuneka bathathwe ukuba ugqirha unyule. Ukusuka ngokweqile emzimbeni kuyingozi ngaphezu kokungabikho.

Imiba yokuhambelana

I-Vitamin B1 ayikwazi ukusetyenziswa ngokuchanekileyo nge-vitamin B6, kuba i-thiamin ayiyi kufakwa. Ukuhlanganiswa kwe- vitamin B12 kunye ne-B1 kwandisa umngcipheko wokuphendula. I-Vitamin B12 inegalelo ekuthathweni okungcono kwe-vitamin B9.

Vitamin B1

I-Vitamin B1 Iyintoni isidumbu esiyimfuneko? I-thiamine ibhekisela kwiimveliso zamakhemikhali ezimanzi. Wafunyanwa kuqala. Umzimba uwufuna imihla ngemihla. Kumele ukuba avele ekudleni, ahlanganiswe yi-microflora yamathumbu. Ubunqabileyo bayo ukulahlekelwa yi-1/4 yezinto zalo ezincedo kwinkqubo yokupheka, ngakumbi xa unxibelelana nesinyithi. Ukunciphisa ukutywala kuncediswa ziinkonzo ezinxilisayo kunye nokutya okunomxholo ophezulu we-citric acid kunye ne-carbonate salts.

I-Vitamin B1 Iyintoni isidumbu esiyimfuneko? Ithatha inxaxheba kwi-metabolism kumgangatho weselula. Kubalulekile kumsebenzi oqhelekileyo wengqondo, ukugaya inyama, inkqubo ye-endocrine. Inemiphumo emihle kwi-intellect nakumemori. Ndiyabulela kuye izihlunu zamalungu ebalulekileyo kwi tonus. I-Vitamin ithatha inxaxheba ekutshintshiseni ulwazi lofuzo. I-thiamine ifumaneka kwiindawo ezininzi zokutya. Uninzi lwawo kwizityalo kunye neesinkwa, i-wholemeal, imvubelo. Nangona kunjalo, ilahlekelwa iipropati zayo kwi-porridges esheshayo, i-flakes ye-cereal, i-muesli. Ukusuka kwimveliso yemvelaphi yemifuno, unokwazi ukubona iisuthi, iimbotyi, iipayi, iizambatho, iklabishi, i-beet, i-karoti, i-radishes, i-anyanisi, isipinashi. I-Vitamin B1 inokufumaneka kwi-ngulube enomdla, amaqanda kunye nobisi.

Isiqhelo se-thiamine kumntu omdala ngu-1-2.5 mg, ngomntwana - 0.5-2 mg. Abantu abaninzi kufuneka basebenze kwimveliso enobungozi, ababhemayo abasebenzisa kakubi utywala. I-Thiamine ayinobuthi. Xa kunokudlula ngaphezulu, akuyi kubakho ingozi ebomini. Nangona kunjalo, kunokuba nemiphumo emibi kwindlela yokuphendula. Kwezinye iimeko, ukujuluka kuyanda.

I-Vitamin B1 imiselwe izifo ze-cardiovascular, izifo ezingasebenzi kakuhle. Isetyenziselwa izifo zesimiso senzwa, kunye neengxaki zesistim sokutya. Kuboniswe iingxaki zesikhumba kunye nokukhubazeka okubonakalayo.

Vitamin B2

I-Vitamin B2 yintoni efunekayo umzimba? I-Riboflavin yinto ehlaziyileyo yelununu, ithatha inxaxheba ekudalweni kwamandla. Ngombulelo, amanxeba aphilisa kakuhle, umzimba uthatha isinyithi, ukhula kakuhle kwaye ukhulisa abantwana, unemiphumo emihle kwiimbrane zomzimba. Kwakhona i-B2 inoxanduva lomzimba wesikhumba. Ngoko ke, ngokuqhelekileyo kuthiwa yi-anti-seborrheic.

I-Vitamin B2 yintoni efunekayo umzimba? Ngenxa yokuntuleka kwayo, ukuphazamiseka kwamehlo, ukunqanda kwesikhumba, imilomo kunye nolwimi ziyavutha. Iimeko ezixhalabileyo nezelezelayo ziyavela, intloko ihamba.

Ngendlela yokupheka, i-riboflavin ilahlekelwa yintlanu yezinto zayo ezincedo. Ukuxhatshazwa ngokuthatha inxaxheba kwemitha ye-ultraviolet, kunye nokukhangela. Ukufumana i-vitamin B2 kunokwenzeka kwimifuno enemiqabunga, i-croups, i-dogrose, i-peas eluhlaza, iklabishi. I-Riboflavin iguzwa lula kwiiqanda, izintso, isibindi, intlanzi, ubisi.

Umgangatho we riboflavin kumntu omdala ngowama-2-6 mg, ngomntwana 1-3 mg. I-vithamine engaphezulu kufuneka ithathwe nge-anemia, gastritis, i-cirrhosis yesibindi, izifo zeso. Ubukhulu bakhe abukwazi ukuba, umzila wokugaya ugxotha oku.

Vitamin B3

I-Vitamin B3 - i powder emhlophe, i-soluble emanzini, iyanqandwa kwiqela lonke ukutshatyalaliswa unyango, isenzo se-ultraviolet ray kunye ne-alkalis. Umntu ufumana oko kukutya ngokuqulunqa i-amino acid tryptophan.

I-Vitamin B3 yintoni efunekayo umzimba? I-Nicotinic acid inxaxheba kwiingxelo ezingaphezu kwe-50 ezibandakanya i-enzyme. Kubalulekile ukubunjwa kwamahomoni. Enye yemisebenzi yayo eyintloko kukukhululwa kwamandla, ukusetyenziswa kwe-carbohydrates metabolism. I-Niacin inegalelo ekusebenzeni ngokuqhelekileyo kwengqondo, inqanda umonakalo wobomi. Impembelelo enomsebenzi kumsebenzi we-cardiovascular system.

I-Nicotinic acid enokubakho okwaneleyo inokufumaneka kwi-fat fat fat, amaqanda, ioli yemifuno. Incinci kwimifuno eluhlaza, imifino, iimbotyi, amakhowa.
Isiqhelo se-niacin kumntu omdala ngu-20-60 mg, ngomntwana 5-20 mg. Inani elingaphezu kwevithamini elikhokelela kwiingxaki zesibindi.

I-Vitamin B5 yintoni umzimba oyifunayo?

I-Panthenol ibhekisela kwiivithamini zamanzi ezinqabileyo. Emzimbeni uhamba kunye nokutya. Kananjalo luveliswa ngokukodwa ngamabhaktheriya asebenzayo emathunjini. Ukutshatyalaliswa ngokukhawuleza phantsi kwezenzo zangaphandle.

I-Vitamin B5 yintoni umzimba oyifunayo ? I-Pantothenic acid inceda ukuphula ii-carbohydrates namafutha. Ndiyabulela kwimveliso ye-acetylcholine, inkqubo ye-nervous isebenza ngaphandle kokusilela. Ukongezelela, ikhuthaza ukuphulukiswa kwesilonda, ivelise i-cortisone, ifake iiseli ezibomvu zegazi.

Imithombo yevithamini yinyama, i-grains epheleleyo, i-bran, inkukhu, izityalo, imifuno eluhlaza, itiye eluhlaza. Umthamo we-vitamin B5 ngu-5-15 mg. Ukuntuleka kwe-panthenol akunakwenzeka.

Vitamin B6

Ezi ziikhemikhali ezizinzileyo zamanzi ezifana ne-pyridoxine. Bafika kumntu onokutya, ngezinye iimeko - ngexesha lokusetyenziswa kwezinto ezincinci ze-microorganism. Ukumelana nokushisa, ukukhathazeka ekukhanyeni. Ukulahlekelwa iimpahla zabo ngexesha lokunyanga. Ukunqongophala kwabo kudla ukudibanisa nokuthatha ii-antibiotic.

I-Vitamin B6 yintoni efunekayo umzimba? Uthatha inxaxheba ekwakhiweni kweprotheni, i-enzyme, izakhi zegazi, ulawula umsebenzi wentliziyo. Ejongene nemeko yesikhumba kunye neenwele, izipikili. Ngenxa yokusilela kwe-pyridoxine, i-atherosclerosis, i-dermatitis, i-anemia iyavela, kwaye imisebenzi yokukhusela yomzimba iyancipha.

I-Vitamin B6 yintoni efunekayo umzimba? Nguwuphi na iimveliso onokuzilungiselela ukugcina kuyo? I-Vitamin B6 ifumaneka kwinyama, inkukhu, izityalo, iifatashi, isipinashi, iklabishi, i-strawberries, isonka, iimbotyi, i-nut, izithelo ze-citrus. Imfuno yemihla ngemihla ye pyridoxine i-2-6 mg. Ukugqithisa i-Overdosing kunokukhokelela ekuphazamiseni ukuphazamiseka. Ukungabikho kwe-vithamini kuboniswa izikhonkwane ezinobunzima, iinwele ziphuma. Umntu uya kuba nezifo ezithathelwanayo. I-Pyridoxine kufuneka ithathwe ngamachiza okulwa ne-antibacterial. Kunconywe kwiintsana ngokusondeza ngokuzenzekelayo, ukhulelwe.

Vitamin B9

I-Vitamin B9 yintoni efunekayo umzimba? I-Folacin okanye i-folic acid inombala ophuzi obomvu. Abaninzi bakubiza ngokuba yi-vitamin yabesifazane abakhulelweyo. Mnike xa uhlela ukukhulelwa. Oomama bokamva, kubalulekile ukuphuhliswa okuqhelekileyo komntwana ongakazalwa. Ithatha inxaxheba ekubunjweni kwiphubhu ye-neural ngenyanga yokuqala yobomi bomntwana. Ukongeza, i-vitamin B9 iyimfuneko kwiprotheni yamatabolism, ukwenzela ukuveliswa kweeseli ezibomvu zegazi, i-leukocytes.

I-Vitamin B9 yintoni efunekayo umzimba? Ziziphi iimveliso ezikhoyo? I-Vitamin B9 ingena emzimbeni kwimifuno eluhlaza, i-sorrel, i-lettuce, i-asparagus, ibhanana, ingqolowa. Kancinci ngaphantsi kwesikhukhi seqanda. Ukudla kwansuku zonke kwe-400 mg ye folacin kufuneka kunikwe umzimba.

Vitamin B12

I-Cyanocobalamin inombala obomvu obomvu, umququzeleli wamanzi. Itholakala kwizinto ezininzi esibindi. Xa unyango lobushushu luyanciphisa iipropati ezisebenzayo. Umntu kufuneka athole 3 μg ye-cyanocobalamin ngosuku. I-Vitamin B12 ifumaneka kwiintlanzi, i-sea kale. Kancinci kwimveliso yobisi. Umsebenzi oyintloko we-vitamin B12 ngumbane we-metabolism, i-hematopoiesis. Inceda ukugaya i-folic acid. Kulo kunqongophala olunzulu kuya kuba ne-anemia, kukho iingxaki ngomsebenzi wokucinga, izifo zengqondo.

Yintoni ebangela ukungabikho kwe-vitamin B?

Ukuntuleka kwe-vitamin B1 kubangelwa kukutya okuzimeleyo, ukutya ukutya, okucebileyo kwi-thiaminase, eyonakalisa. Ngenxa yokungabikho kwe-thiamin ngokukhawuleza kudibana notywala. Kwiimeko ezinzima zokunqongophala kwe-vitamin B, isifo esibuhlungu se-beriberi sisenzeka, kubangele iimpawu ezingathandekiyo kunye nenkqubo yesifo. Umntu uyacaphuka, ukhumbula kakubi, ubhekane nokuphefumula, aphethwe yintsholongwane, i-polyneuritis, i-polyneuritis, ukuzithemba, ukuvuvukala, ukunciphisa intlanzi, intliziyo. Iintlungu ezininzi zeentlungu zidibaniswa nokusilela kwe-thiamine. Le ngenye yezizathu zokudakumba, ukulala.

Ukunqongophala kweVitamin B2 kuboniswa ukuvuvukala kwemilomo kunye neembumba zomlomo, rhoqo i-dermatitis, ukulila, amehlo avuthayo. Ukungabikho kwe riboflavin kukhokelela ekulahlekelweni kwesidlo, intloko, ukungahambi.

Ukuntuleka kwe-vitamin B3 - iimeko eziqhelekileyo kwizifo zesiginci sesisu, isistim somzimba, iingxaki zesifo se-thyroid.

Ukungabikho kwe-acid ye-folic kumfazi okhulelweyo kuvimbela ukuphuhliswa okuchanekileyo komntwana, ngenxa yokungakwazi kwawo, ukukhubazeka kwangaphandle kwintsana ekhulelwe kunokwenzeka. Kubantu, ngenxa yokungabikho kwamavithamini, iingxaki zokukhulelwa zingenzeka. Ngokunqongophala okukhulu kwe-cyanocobalamin, kuya kuba ne-anemia, kunokubakho iingxaki zomsebenzi wengqondo, ukugula kwengqondo.

Ukuba kukho ukunqongophala kwe-niacin, iingxaki zeememori, ukuphazamiseka kokulala, isikhumba esiluhlaza, ingcamango ephosakeleyo yenkohlakalo inokwenzeka. Kwiimeko ezinzima, kukho i-pellagra, ebonakaliswe ngumonakalo kwisisu nangendlela yokugaya. Iingxaki zengqondo.